Tomato Cucumber Chickpea Salad
A crisp and flavorful salad made with juicy tomatoes, crunchy cucumbers, protein-rich chickpeas, and a tangy lemon vinaigrette. Quick to prepare, light yet filling, and perfect for summer meals or weekly meal prep.
Equipment
- 1 large mixing bowl
- 1 Small bowl or mason jar (for dressing)
- 1 Sharp Knife
- 1 Cutting board
- 1 Measuring cups and spoons set
Ingredients
- 2 cups grape tomatoes sliced
- 2 cups cucumber diced
- 1 can 15 oz / 425 g chickpeas, drained and rinsed
- ½ medium red onion finely chopped
- 1 medium green bell pepper seeded and chopped
- ¼ cup fresh parsley chopped
- Salt and black pepper to taste
For the Dressing:
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic minced
- 1 teaspoon ground cumin
- ½ teaspoon salt
Instructions
- Prepare and Organize Ingredients: Begin by gathering all the fresh produce and pantry items you’ll need for the salad. Rinse the grape tomatoes, cucumber, bell pepper, and parsley thoroughly under cool running water, then pat them dry with a clean kitchen towel. Having everything washed and ready before you start will make the process smooth and enjoyable. Place the chickpeas in a colander, drain them well, and rinse under cold water to remove excess starch and any canning liquid, which ensures a fresher taste.
- Slice the Tomatoes: Using a sharp knife and a sturdy cutting board, slice the grape tomatoes in half lengthwise. If some are larger, you may cut them into quarters for a more bite-sized piece. This helps distribute their juicy sweetness evenly throughout the salad. Place the prepared tomatoes into a large mixing bowl as the base layer of your salad.
- Dice the Cucumber: Peel the cucumber if desired (keeping the skin provides extra fiber and crunch) and dice it into small, uniform cubes. Aim for pieces that are easy to pick up with a fork—around ½-inch in size. Add the diced cucumber to the mixing bowl with the tomatoes.
- Chop the Red Onion: Take half of a medium red onion, peel away the papery skin, and finely chop it into small pieces. Red onion provides a sharp, slightly sweet bite that balances the creamy chickpeas. For a milder flavor, you can soak the chopped onion in cold water for 5–10 minutes, then drain before adding it to the salad. Add the onion to the mixing bowl.
- Prepare the Bell Pepper: Wash and dry one green bell pepper. Slice off the top and bottom, remove the seeds and white membranes inside, and chop the pepper into small bite-sized cubes. The crisp texture and mild sweetness of bell pepper add freshness and balance. Toss the chopped pepper into the bowl with the other vegetables.
- Add the Chickpeas: Measure out one 15-ounce can (about 1 ½ cups) of chickpeas that have already been drained and rinsed. Pat them dry slightly with a paper towel to prevent excess water from diluting the dressing. Add the chickpeas into the mixing bowl, where they will add bulk, protein, and a hearty bite to the salad.
- Chop Fresh Parsley: Roughly chop about ¼ cup of fresh parsley leaves. Avoid including too many stems, as the leaves are more tender and flavorful. The parsley brings a pop of color and a refreshing herbal note that brightens up the salad. Set aside for now, as it will be mixed in after the dressing is added.
- Make the Lemon Vinaigrette: In a small bowl or mason jar with a lid, combine 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 2 minced garlic cloves, 1 teaspoon ground cumin, and ½ teaspoon salt. If using a bowl, whisk the ingredients vigorously until the dressing looks smooth and slightly thickened. If using a jar, simply close the lid tightly and shake for 20–30 seconds until the mixture is emulsified and well-blended.
- Dress and Toss the Salad: Pour the prepared vinaigrette over the vegetables and chickpeas in the large mixing bowl. Add the chopped parsley on top. Using large salad tongs or two spoons, gently toss everything together, making sure the dressing coats every piece of vegetable and chickpea evenly. Be careful not to overmix, as you want the ingredients to hold their shape and stay crisp.
- Allow Flavors to Meld: Let the salad rest at room temperature for about 10 minutes, or refrigerate for up to an hour before serving. This short resting period allows the vegetables to absorb the tangy, spiced dressing and deepens the overall flavor.
- Taste and Adjust Seasoning: Before serving, give the salad one final toss and taste a spoonful. Adjust the seasoning by adding more salt, black pepper, or an extra squeeze of lemon juice if you prefer a brighter flavor. Once balanced, transfer the salad to a serving dish or individual plates.
- Serve and Enjoy: Serve the salad chilled or at room temperature as a refreshing side dish. It pairs wonderfully with grilled chicken, fish, steak, or can be enjoyed on its own as a light, protein-rich vegetarian meal.
Notes
- This salad is completely plant-based, rich in fiber, and naturally low in saturated fat.
- Chickpeas add a satisfying dose of protein that keeps the salad filling enough to serve as a light meal.
- Fresh parsley and lemon brighten the flavors, making it refreshing and perfect for warm-weather dining.
- The recipe is meal-prep friendly—it stores well for a couple of days without losing its crunch.
- It’s incredibly versatile and can be served as a side dish, main course, or potluck contribution.
